Pedal Up

Biking is an efficient, low-impact exercise that can be just as effective as running, without the knee pain. You can go biking at 15 miles per hour to burn calories at a rate of approximately 650 an hour. To lose a pound a week, you should bike four times a week, three workouts of 30 to 60 minutes each and one workout of one to two hours. Remember to use a reliable bike and proper gear, especially helmets and elbow/knee pads. Warm up and cool down by cycling slowly for about 10 minutes on either end of workout.